If you're putting the time, effort, and sweat into your workout routine but not seeing results, it may be time for a change.
Why Isn't Your Workout Working?
For one, if you’ve used the same workout for a long period of time, you may be a "non-responder." In other words, your body is no longer responding to your workout, and whatever benefits you used to get from your workout have come to a halt.
The Importance Of Working Out Smarter
Studies clearly show that some people respond differently to various types of exercise than others. Research conducted at Queen's University in London showed the non-response rate among people doing similar exercises was about 30 percent.
While the study didn't measure other potential benefits of a long-term workout routine like lowered blood pressure and healthier cholesterol, the lack of other results (such as weight loss) may push someone to abandon their fitness program.
The Importance Of Change
The frustration level can become sky high when you're working out but not seeing results. And you can try and push past your plateau by continuing to do the same thing, but your body isn't likely to respond favorably.
The important thing is to tell yourself that you're not the problem but that the solution to your plateau is probably changing your routine.
What To Do
Experts suggest that it's important to change your activity if you haven't seen any results in two weeks — whether you're a beginning exerciser or experienced athlete.
Furthermore, results can vary from person to person: while one person is interested in improving their endurance, another person is interested in weight loss or muscle gains. You should tailor your workout around the results you want to see.
Working with a personal trainer who will monitor your results and develop custom workouts that best suit your needs is another important strategy when your workout routine is no longer effective.
Change Is Good
You can even change your activity mix every two to three weeks just to keep your training fresh and to increase your performance. For example, you might do a spinning class for a few weeks and then switch to a weightlifting program, or skip the treadmill in favor of kickboxing.
The important thing to remember is that change is good in terms of keeping you on your fitness track. When your body gets used to what it's doing, it stops working as hard.
Ready to amp-up your workout? Get my free 2-week workout plan to get in shape by summer, all from the comfort of your home.
The Easter Bunny is headed to town, and he's bringing plenty of anticipation along with him. This spring holiday is usually all about chocolate and candy, but it doesn’t have to be. While the kids are in the backyard hunting for hidden eggs, head into the kitchen and whip up a light and healthy brunch to celebrate the holiday and offset some of the candy that’s floating around.
These 4 meal ideas are just the right amount of festive for your Easter brunch, and they won't cause that extra holiday weight gain.
This Easter staple isn’t normally on the healthy menu, but a minor indulgence during the holiday season is fine. Ham does pack a good amount of protein, but those with sodium sensitivities will want to go easy. High in sodium (and occasionally high in fat), ham, spiraled or fresh, shouldn’t be on the daily menu, but a slice during the Easter season is a good way to enjoy the protein option.
Frittatas are a great addition to any Easter brunch because you can pack them full of vegetables and sub out some of the egg yolks in favor of lower fat egg whites. To make your spring-inspired frittata pop, add asparagus, peppers, spinach and some Feta cheese. This delicious frittata will taste rich and indulgent, all while providing vitamin-rich vegetables.
There is no better way to usher in the springtime with a super light and refreshing fruit salad. Include strawberries, pineapple, grapes and cantaloupe into the mix. You can also add blueberries, blackberries, and kiwi into the salad to give it a bit more bite and kick. Add a dash of lemon juice to prevent browning and serve up the salad cold. Fruit salads feel like a special treat because of the sweet nature of fruit, but you won’t have the added calories and fat from candy.
Granola and Yogurt
Whether you craft parfaits ahead of time or create a make your own bar, granola and yogurt should be a brunch staple, on Easter or any given Sunday. To make your own "parfait bar,” place granola, berries and several different yogurt options in bowls and platters. Then allow your guests to build a parfait in a mason jar. Honey can be used as a natural sweetener for plain yogurt.
If you want to learn more about getting fit and eating right when Easter is finally over, give me a call. I can help you clean up your workout and your diet, so next Easter you’ll look and feel amazing.
Reaching your peak physical form doesn't have to bust your budget. You can shed those pesky pounds and tone your body without shelling out big money. All it takes is some willpower and creativity.
Take Advantage of Public Parks
Your tax dollars are used to maintain public parks. Why not get some bang for your buck by exercising at a nearby green space? Run at your local park, do some push-ups and shoot some hoops.
Work Out From Home a Couple of Times per Week
Working out from home is severely underrated. You can run in place on a mat, do crunches, push-ups, yoga and more. Ascend and descend your home's steps to work your hamstrings and calves. Make use of low-cost resistance bands to boost your flexibility and tone your muscles. Fire up the motion-controlled video games and have a blast while burning calories. Even cleaning your home from top-to-bottom is a cardio workout.
Find Your Groove
Dancing is completely free of charge. Put on some uptempo music and dance the night away. You'll burn calories, improve your agility and have a ball. Or, head on out to a social setting where you can enjoy some fast-paced music and hit the dance floor.
Ralph Roberts Custom Workouts
Get a custom workout for just $25. Fill out the questionnaire so we can create a personalized exercise regimen based on your health goals, body type and current fitness level. Workouts, which range from 30 minutes to an hour, include a warm-up, several exercises and a cool-down.
Whether you are interested in personal training sessions, home workouts or custom workouts, we have affordable physical fitness solutions for individuals of all income levels. Contact me today for more details about how we can help you reach your health and fitness potential.
The New Year is still in full swing, and people everywhere are searching for ways to not only lose weight, but to also detox their bodies.
Whether you want to detox as a way to jumpstart weight-loss or you simply wish to rid your body of toxins, a tea detox — or teatox — may be the answer.
Facts about Detoxing with Tea
Before you rush out and stock up on herbal teas, there are several factors to consider. Here’s a breakdown of the four most important things you need to know before beginning a teatox.
1. Safety & Benefits of Tea
The health benefits of tea have been known for centuries but have only recently been brought to the limelight. Ancient culture took advantage of tea’s healing abilities for various ailments, and a 2013 study conducted by American, Dutch, and Italian researchers discovered why.
During the analysis, tea was found to provide these benefits:
2. Best Practices
According to nutritionists, drinking tea first thing in the morning and right before going to bed can help your body either energize or calm down, depending on the blend.
Drinking tea throughout the day is also beneficial. Because tea doesn’t contain as much caffeine as coffee, soft drinks, and energy drinks, you can drink five to seven cups a day.
As great as a teatox can be, it won’t be able to do its job if your diet’s unhealthy. Everything else you consume plays an important role in allowing tea to be medicinal.
Holistic nutritionist Laura Lagano puts it this way: “Tea can only be medicinal and detoxifying if your diet isn’t taxing your system, which most American meals are guilty of.”
Follow these tips to enjoy the full benefits of teatoxing:
While green and black teas are both helpful in their pure forms for detoxing, specific detox teas provide additional benefits through added ingredients. These four varieties are recommended by Lagano:
When choosing a tea for detoxing, look out for the ingredient senna. This herbal laxative aides in intestinal cleansing and can be very beneficial as a short-term evening drink.
Ingesting senna too frequently or for too long, however, may cause vomiting, diarrhea, dehydration, and electrolyte imbalance. It’s best to drink tea with senna for a few nights if necessary, then switch to a non-senna variety for your everyday drink.
Want more nutrition tips to help you reach your fitness goals? Follow Ralph Roberts Training on Facebook!
If you're like most people, you give some consideration to making a New Year's resolution. You ponder how your life can be improved and whether you would actually stick to a resolution.
More often than not, these resolutions have something to do with health and fitness. Let's take a look at some of the most common New Year's resolutions and why they don't work.
“I'm Going to Lose 20 Pounds!”
Shedding 20 pounds is easier said than done. If you would like to lose this much weight, don't expect to reach your goal in a few weeks. It will likely take a few months - at least - to drop 20 pounds. A more realistic and healthy goal is to lose one pound per week.
“I'm Giving up Junk Food!”
Just about everyone has resolved to cut down on junk food following the holiday gluttony. Hardly anyone actually follows through beyond the first couple weeks.
“I'm Going to try XYZ Diet!”
Diet fads are all the rage around the first of the year. Taking a chance on a healthy diet craze is admirable yet few honor their commitment beyond the first few weeks/months. Most “diet of the moment” eating regimens require eliminating tasty foods like fruits or meats. It's much easier to cut down on portion sizes than adhere to a hardcore diet.
“I'm Starting a Cleanse!”
From juice cleanses to cabbage cleanses and beyond, dieters can drop pounds and clean out their system if they stick to this resolution. However, detoxing with a cleanse takes severe dedication and plenty of trips to the bathroom! Opt for a mini-cleanse that allows you to eat a fulfilling meal or two per day and you'll still be able to clean out your system.
“I'm Hitting the Gym Every Single Day!”
Most of us feel bloated following those extravagant holiday meals. Yet promising to hit the gym every day will only serve to tax the body to the point that it breaks down. Add in the fatigue from excessive workouts and most people find that exercising every other day is a much more realistic resolution.
Instead of making "resolutions," why not make lifestyle changes? If you have a fitness and health goal, boost the odds of following through on your promise by enlisting the help of a personal trainer. Ralph Roberts Training is here to get you on the right track and stay there for the remainder of the year. Contact us for a free personal training session and see what you think!
There's always something competing for your time — work, family, school, and a myriad of other obligations. That's why finding time to work out can be a challenge, but you still want to exercise enough to see results.
In 2008, the U.S. Department of Health and Human Services advised adults to get no fewer than three days of physical activity a week.
And the three-days-a-week plan fits nicely into many people's busy schedules. The question, however, is it actually enough?
What Are Your Fitness Goals?
Defining your goals and objectives is important before you begin any workout program. For most people who want to improve their fitness and stay in shape over the long-term, three to five days of exercise a week can be sufficient, depending on the intensity of workouts.
If you're used to a more active lifestyle, then five to six days a week might produce better results for you.
How Much Is Enough?
It's been shown that adults reap more benefits when they exercise at moderate intensity for a minimum of 150 minutes a week. But benefits also hinge on the intensity of your workout: vigorous exercise (such as running) provides health benefits that are comparable to moderate exercise in half the amount of time.
In other words, if you work out out three times a week, aim for 50 minutes of moderate activity, or 25 minutes of vigorous activity, per workout.
Health benefits increase when you exercise more than three days — or 150 minutes — per week, however, as well as when you up your intensity from moderate to vigorous.
What’s Most Effective For Weight Loss And Overall Health?
Studies from the American Council on Exercise show that people who most successfully kept weight off after losing a significant amount were those who worked out at for at least an hour a day, five days a week. This also included other lifestyle habits, such as a healthy diet.
Meanwhile, the American Cancer Society recommends 45 to 50 minutes of exercise five times a week to lower your breast cancer risk.
Exercising 300 minutes a week, as you would working out five to six times per week, definitely requires dedication and a time commitment. But it's still effective if you break it up into 10-minute sessions of moderate to vigorous exercise.
What's considered moderate to vigorous exercise? Any type of exercise in which your heart beat is raised and your breathing becomes harder.
A certified professional trainer like Ralph Roberts will help you find a fitness program that best suits you, your budget and your schedule. Contact Ralph Roberts Training today to learn more about how we can help you can become the healthiest version of you!
November is here. That means cooler temperatures, less sunlight and plenty of turkey. Yet, November is also notable as it is American Diabetes Month.
Diabetes has the potential to send your health into a tailspin. It can even cause full blindness. Everyone should be aware of diabetes, its warning signs and how it can be prevented.
Diabetes Prevention Tips
Though your genetics play a significant role in your risk for diabetes, if you are proactive, you can drastically reduce its odds.
The first step is to achieve a weight that is appropriate for your height and body frame. Carrying excess weight severely spikes the potential of an onset of diabetes. Those who eat healthy and exercise on a regular basis will mitigate their risk for this life-changing disease.
In terms of specific exercises, all the data points to resistance training and aerobic exercise as the best ways to combat and control diabetes. If you are looking for specific foods that will reduce your diabetes risk, key in on fiber. Fiber boosts your blood sugar control, makes you feel full so you don't overeat and even decreases your risk of heart disease. Examples of foods loaded in fiber include beans, nuts, fruits, vegetables and whole grains.
Warning Signs of Diabetes
The typical warning signs of diabetes are triggered by abnormally high levels of glucose in one's blood. If you find you are especially hungry or tired throughout the days and weeks, see your doctor to find out if you have diabetes or are a prime candidate for the disease.
High blood sugar will also mitigate blood flow and inflict nerve damage that makes it difficult for the body to heal. If you observe your cuts and sores heal at an especially slow speed, seek a medical evaluation right away.
A rapid loss of weight that cannot be attributed to a change in diet or an increase in exercise is also an indication that you might be a diabetic.
Additional diabetes warning signs include urinating at a high frequency, excessive thirst, blurred vision, overly-itchy skin, headaches, dry mouth, and yeast infections.
As noted above, one of the best ways to prevent diabetes is by controlling your weight. If you are ready to lose weight and get healthy, Ralph Roberts Training can help build your body into a lean machine. We'll customize a workout plan according to your physical fitness goals and help you achieve a fit, healthy body. Contact us today to learn more.
For many of us, the scale is Enemy #1. We become obsessed with the number and starve ourselves in order to bring that number down.
But new medical research indicates the scale can often be misleading when it comes to measuring your health. In fact, it should only be a slight indicator how healthy you are — part of a larger equation.
Skinny Doesn’t Necessarily Equal Healthy
Our society has a bad habit of promoting skinny figures. A flat stomach, thin thighs and near-bony arms are all the rage. But does being slim mean you’re actually healthy? Not necessarily.
Sure, many people who are skinny are also in prime physical shape, but there are others in this category who may be in worse health than their larger peers. Similarly, certain individuals who qualify as “overweight” according to societal standards may be extremely fit, while others could be suffering from the usual weight-related concerns like heart disease and diabetes.
You’ve heard the phrase, “Looks can be deceiving.” Well, in this case, it certainly rings true.
The Truth About Health
Don’t misunderstand. Weight definitely has an impact on health and being obese leads to all kinds of medical conditions. But what we need to change as a society is how we measure obesity.
Currently, the obesity scale is based on body mass index (BMI), which is determined at a ratio of height to weight. The problem with this is that BMI doesn’t take into consideration muscle weight.
A true measure of health incorporates more than just BMI. It considers more functionality than the narrow snapshot provided by BMI numbers. Here’s what should be included in a thorough examination of someone’s overall health:
When you factor in the above list and only use BMI as one part of a larger equation, you get a true evaluation of your health — no matter what size pants you wear.
Getting Healthy With Exercise
Whether you consider yourself skinny or overweight, it’s crucial that you take the time to exercise regularly. This combined with a smart diet is the best and most effective way to achieve optimal health.
Finding time to work out can be a challenge, but fitting it into your schedule is the best decision you can make for yourself and your family. If you need some motivation or additional tips, reach out to Amarillo personal trainer Ralph Roberts today. In addition to personal training, Ralph Roberts Training can create custom workouts just for you. Contact Ralph Roberts Training today.
Who among us doesn't wish there were more hours to a day? Job, family, friends, activities — all of that can cut into exercise time.
You're going to have to get creative to fit in consistent physical activity if you're stressed for time. But by making even slight changes to your daily routine, you can burn more calories and even improve your cardiovascular fitness and strength.
1. Take the Stairs
Well, this one isn't quite so lazy, but it's simple. If you have to choose between the stairs and the elevator to get to your office, opt for the stairs. Research has shown that climbing a normal public access staircase — without even breaking a sweat — will meet the minimum requirement for getting cardiovascular benefit. Yes, it might take a few extra minutes to reach your office, but your body will thank you.
2. Park Farther Away
Studies have shown that walking 10,000 steps each day has many health benefits — including weight loss — and one great way to add steps to your daily total is by parking your car an extra distance from your workplace.
3. Stand Up
There's plenty of evidence that points to the detrimental effects of sitting for long periods of time. That's scary when you consider how many people have sedentary jobs, and that makes it even more important to stand up and move around whenever possible. Just think about your posture! Even grabbing a cup of coffee in the break room can help break up the sedentary moments.
4. Drink More Water
By now you've undoubtedly heard the virtues of drinking water when it comes to your overall wellness and health. Because we often mistake thirst for hunger, upping your water intake will help keep you feel more full and your hunger at bay. Instead of eating an unhealthy snack, drink water instead. Infuse it with some lemon or mint to make it more interesting.
5. Make Your Meetings Mobile
Why not take your next brainstorming session or meeting with colleagues on the go? So, join together and add to your daily step count while tackling some of those many issues at work.
6. Eat Healthy Snacks
Eating too little during the day can slow down your body's metabolism and cause it to conserve energy by burning less calories. Feed your body with calorie-burning fuel by munching on healthy snacks such as fruit, nuts, yogurt and veggies every few hours. You'll prevent your body from getting overly hungry and yourself from overdoing it during meals later in the day.
Ralph Roberts is a nationally certified personal trainer who can help you reach all of your fitness goals. Contact Ralph today to schedule a free personal training session.
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The primary reason people are unable to lose weight is hunger control problems. When you deprive yourself of calories, you may experience intense cravings, hunger pains and ongoing fatigue, which makes it difficult to stick to a new diet.
The following tips will help you keep your appetite in check to start shedding pounds. And none of them involve starving yourself!
1. Don't Skip Meals
Aim to eat three square meals per day, plus one snack. Plan and space out your meals so you're never going more than four hours without eating. Sticking to a regular meal schedule helps regulate your blood sugar level and hunger hormones.
Make sure to eat a hearty breakfast to decrease the hunger hormone ghrelin to keep yourself satisfied until lunchtime.
2. Don't Restrict Carbs — Too Much
A diet that is high in protein and fiber-rich carbohydrates, and low in fat will satiate you with far fewer calories than a high-fat diet. Basing meals around whole grains and a healthy mix of fruits and vegetables will provide you with ample sources of key vitamins, minerals, and trace elements.
When choosing carbohydrates, opt for low glycemic or unprocessed over high glycemic or processed carbohydrates whenever possible. Low glycemic carbohydrates include legumes, nuts, pasta, rice, sweet potatoes, and certain types of fruits and dairy products.
3. Increase Your Fiber Intake
Eating lots of fibrous fruits and vegetables improves digestion and helps you feel more full. Incorporate more apples, oranges, bananas, strawberries, carrots, broccoli, beets, spinach, Swiss chard, collard greens, and artichokes into your weekly menus.
4. Watch Your Snacking
When you're really hungry and it isn't time for your next meal, it may be tempting to grab the first item you find or to binge on junk food. People often snack because they're bored or restless. If your stomach isn't growling and it hasn't been less than three hours since your last meal, most likely there is a reason besides hunger that you want to snack.
When you absolutely can't handle your stomach pangs any more, grab a healthy snack, like one of these.
5. Drink Plenty Of Water
In many instances, when it seems like your body is telling you it's hungry, you're actually dehydrated. Pour yourself a glass of water or seltzer to help resist the urge to snack. If you have trouble drinking large quantities of plain water, add a lemon or lime slice or a fresh sprig of mint or cilantro. Make sure to drink water with every meal and keep a water bottle with you while you're on the go.
Ralph Roberts is a nationally certified personal trainer who offers individual training, group training, sports training, and customized workout plans. If you're struggling with weight loss, contact Ralph Roberts Training today! Ralph will work with you to design a proper diet aligned with your weight loss goals.
Need some help at the grocery store picking out healthy food? Use Ralph Roberts Training's 10 Healthy Foods To Always Have On Hand!
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